Does Apple Cider Vinegar Have Real Health Benefits? Here's What to Know (2024)

If you follow health trends on the internet, you've probably heard about a few seemingly miraculous, superpower ingredients—an array of foods and drinks that promise to be the antidote to all your wellness woes. Apple cider vinegar (ACV) is one product that has humble roots in natural health circles, but has quickly gone mainstream for its purported benefits for everything from helping regulate blood sugar to unlocking silkier hair. But anecdotal health claims don't always equate to scientifically backed truths, reminds Rebecca Ditkoff, MPH, RD, registered dietitian in New York City and founder of Nutrition by RD. So is apple cider vinegar a magical potion, or too good to be true? Are any of its frequently touted properties actually healthy and helpful? Here’s the scoop on the health benefits of apple cider vinegar, drawbacks to know about, and more.

What Is Apple Cider Vinegar?

Apple cider vinegar is vinegar made from fermented apples. The juice of crushed apples (often including peel, core, seeds, and all) is fermented when combined with natural yeast and bacteria, which turns the juice’s sugars into alcohol. Then it’s fermented yet again so the alcohol gets turned into acetic acid, and the resulting product is apple cider vinegar.

Apple Cider Vinegar Health Benefits

There are several benefits that have been associated with consuming apple cider vinegar, from improved gut health to blood sugar regulation, lowering cholesterol, and appetite management. But the truth is that the scientific evidence is not yet robust enough to support all these claims. "Overall, there has not been a significant amount of research done on the effects of apple cider vinegar," Ditkoff says.

Here’s a look at what we do know so far:

Various research has linked ACV to better blood sugar management.

“ACV has been found to be associated with improved fasting blood sugar levels and blood lipid levels, a blood test that is somewhat indicative of overall heart health,” says Christina Manian, RDN, registered dietitian nutritionist and sustainability expert. “This bodes well for those with metabolic concerns like type 2 diabetes and heart disease, as well as those looking to prevent them.” Manian does point to an additional study supporting the benefits of ACV for blood sugar management—however, she adds that a review in the Journal of Advanced Nursing “concluded that more research is needed to prove causation.”

ACV has some antimicrobial properties that may protect the gut microbiome.

According to Manian, ACV is considered an antimicrobial agent against harmful bacteria, fungi, and yeasts that could cause illness or dysbiosis (imbalance) in the gut microbiome. “However, some researchers feel that more research is needed to fully understand how exactly it’s providing this benefit in the body in order to give better recommendations on how to include it into a healthy routine,” she adds.

Early research shows ACV has potential brain health benefits.

Preliminary research has suggested that ACV has “neuroprotective and therapeutic benefits for neurodegenerative disorders like dementia and Alzheimer’s disease,” Manian says.

Is Apple Cider Vinegar a Probiotic?

Because of the fermentation process, apple cider is often grouped into the probiotics category (these are beneficial bacteria present in certain fermented foods, as well as the human gut microbiome). Hence, one popular claim is that including ACV in your diet helps improve gut health. However, this vinegar’s ability to truly support or improve digestive health via probiotics is questionable.

“From my knowledge and research, because the number of microorganisms found in apple cider vinegar can vary so greatly across the products available for purchase, ACV is not generally considered a probiotic,” Manian says. “Many ACVs you’ll find at the grocery store are sitting on a shelf at room temperature, which wouldn’t lend to preservation of living microbes. Though, if you have a raw ACV made ‘from the mother,’ there may be some living beneficial probiotics in there—but again it’s unclear if there would be enough to truly provide benefit.”

"Not all ACV on the shelves are [the same],” Ditkoff agrees, adding that if you want to receive probiotics for a gut-healthy boost, you’re better off eating fermented foods that have a higher probiotic count, including sauerkraut, kimchi, yogurt, or kefir.

The "Apple Cider Vinegar Detox" Is a Myth

The truth is that there is no such thing as a quick-fix detox drink, ingredient, or diet, Ditkoff says.

"Our bodies do an excellent job of detoxing on their own. 'Detoxing' is precisely what our liver, kidneys, and intestines are for," Ditkoff says. "These organs work together to eliminate toxins and waste from our body, while also helping your body absorb the beneficial nutrients from whatever you eat."

So don't bother chugging ACV in the hopes that it will help you recover from a wild weekend. Instead, drink enough water and eat nourishing foods to help your body do what it does best.

Other Apple Cider Vinegar Uses

Add flavor to your favorite recipes.

Apple cider vinegar wears many hats, but its original and most obvious use is in cooking. Mix it into marinades and vinaigrettes: Brush it on chicken or pork, or toss it with roasted vegetables like green beans, potatoes, or carrots. Tart apple cider vinegar also pairs perfectly with the sweetness of honey and the slight kick of dijon to make homemade honey mustard. Apple cider vinegar is also a tasty tart-sweet base for pickled vegetables, like easy dill pickles, and can be added to homemade jams and jellies to balance the sweetness with a little acid.

More tasty recipes that use ACV:

• Ginger-Grapefruit Shrub
• The Best Old-Fashioned Apple Pie
• Salt-and-Vinegar Roasted Potatoes
• Mostly Make-Ahead BBQ Ribs
• Sage and Apple Stuffing

Clarify your scalp and hair.

Talk about an affordable alternative to pricey clarifying shampoos—this stuff can help rid your hair of unpleasant oil and product buildup. "An apple cider vinegar-based rinse is touted by trichologists and hairstylists everywhere for helping restore life to your hair in a matter of minutes," explains Hana Hong, Real Simple beauty editor.

Start by diluting a half tablespoon of ACV for every 8 ounces of water and increasing it over time based on your scalp's reaction to avoid stripping your hair or irritating your scalp.

Revive and alleviate dry, dull skin.

"Many claim ACV can help [alleviate] eczema and acne, fade fine lines, and make skin appear brighter and more youthful," says Raechele Cochran Gathers, MD, a board-certified dermatologist and founder of MDhairmixtress.com. "People use it as a toner for the skin and to help treat acne prone areas."

However, Dr. Gathers cautions that, despite the number of people who've fallen in love with it, these claims are purely anecdotal. "There is actually no good scientific study to prove the skin-healing claims of ACV," she says. "Before jumping to ACV, I'd recommend getting evaluated by your dermatologist first."

Use as an effective cleaning agent.

Vinegar is an all-natural cleaning agent, and can be used on everything from wood floors and shower heads to soap scum, candle wax, carpet stains, and more. Though white vinegar or actual cleaning vinegar is more effective for household use, apple cider vinegar works in a pinch.

When Is Apple Cider Vinegar Bad for You?

The main thing to watch out for when increasing the amount of ACV in your diet is the acidity. Like most vinegars, ACV is highly acidic, which Ditkoff warns can wreak havoc on both tooth enamel and stomach lining. If you've heard about the trend of taking straight shots of ACV before meals, stay away. Ditkoff recommends diluting 1 to 2 tablespoons of ACV with 8 ounces of water, and always consuming vinegar with food so the acid doesn't cause irritation on your empty stomach.

What's the Bottom Line

Increasing your consumption of apple cider vinegar can't hurt you, as long as you do so in a gradual and reasonable (read: diluted!) way. It's an excellent ingredient to incorporate into your cooking if you don't already, and though there’s more research to be done to confirm its benefits (and the specific properties responsible for those benefits), this doesn’t necessarily make it dangerous. And if it helps you feel better—or notice benefits in your body, skin, or hair)—that’s great. The important takeaway is not to rely on ACV as a magical, be-all-end-all health solution. Like with most things, moderation reigns supreme—and when in doubt, touch base with your healthcare provider or a nutritionist for more information.